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Oats vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between oats and sweet potato

  • Oats are higher in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, fiber, and folate, yet sweet potato is higher in vitamin A.
  • Sweet potato covers your daily vitamin A needs 284% more than oats.
  • Oats contain 19 times more manganese than sweet potato. While oats contain 4.916mg of manganese, sweet potato contains only 0.258mg.
  • The glycemic index of oats is lower.

Food varieties used in this article are Oats and Sweet potato, raw, unprepared.

Infographic

Oats vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +27.3%
Contains more IronIron +673.8%
Contains more CopperCopper +314.6%
Contains more ZincZinc +1223.3%
Contains more PhosphorusPhosphorus +1012.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1805.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +878.2%
Contains more Vitamin B2Vitamin B2 +127.9%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more FolateFolate +409.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +75.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Sweet potato DV% diff.
Manganese 4.916mg 0.258mg 203%
Vitamin A 0µg 709µg 79%
Phosphorus 523mg 47mg 68%
Vitamin B1 0.763mg 0.078mg 57%
Copper 0.626mg 0.151mg 53%
Iron 4.72mg 0.61mg 51%
Magnesium 177mg 25mg 36%
Zinc 3.97mg 0.3mg 33%
Protein 16.89g 1.57g 31%
Fiber 10.6g 3g 30%
Polyunsaturated fat 2.535g 0.014g 17%
Calories 389kcal 86kcal 15%
Carbs 66.27g 20.12g 15%
Folate 56µg 11µg 11%
Fats 6.9g 0.05g 11%
Vitamin B5 1.349mg 0.8mg 11%
Vitamin B6 0.119mg 0.209mg 7%
Vitamin B2 0.139mg 0.061mg 6%
Saturated fat 1.217g 0.018g 5%
Monounsaturated fat 2.178g 0.001g 5%
Starch 12.65g 5%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0.961mg 0.557mg 3%
Potassium 429mg 337mg 3%
Vitamin E 0.26mg 2%
Sodium 2mg 55mg 2%
Calcium 54mg 30mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Fructose 0.7g 1%
Selenium 0.6µg 1%
Net carbs 55.67g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.234mg 0.031mg 0%
Threonine 0.575mg 0.083mg 0%
Isoleucine 0.694mg 0.055mg 0%
Leucine 1.284mg 0.092mg 0%
Lysine 0.701mg 0.066mg 0%
Methionine 0.312mg 0.029mg 0%
Phenylalanine 0.895mg 0.089mg 0%
Valine 0.937mg 0.086mg 0%
Histidine 0.405mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +975.8%
Contains more FatsFats +13700%
Contains more CarbsCarbs +229.4%
Contains more OtherOther +75.5%
Contains more WaterWater +840.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +217700%
Contains more Poly. FatPolyunsaturated fat +18007.1%
Contains less Sat. FatSaturated fat -98.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.